Warm up and cool down for athletics.

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Introduction

Warm up and cool down for athletics. Warm up An adequate structured warm up period (10-30 minutes) that first exercises the large muscle groups (jogging or striding), that brings about perspiration and a rise in the core body temperature by one or two degrees should be followed by a stretching routine.....SPORTS SPEED There are three types of stretching techniques that could be used during the stretching phase of a warm up:- STATIC. Stretching to the maximum range of motion and holding in the extreme position 10-30 seconds for each muscle that is used during their event. DYNAMIC. Stretching movements that are specific to the action of their event. PNF. (Proprioceptive Neuromuscular Facilitation) This involves the contraction and relaxation of both agonist and antagonist muscles. ...read more.

Middle

Quadriceps group Stand on either one of your legs and hold the ankle of the other leg in your hand. Then pull your heel towards your glutes. Hold at the maximum stretch position. Hip Whilst on your back get hold of one of your knees and pull it towards your chest. Hold in the maximum stretch position. Groin Once sat down pull your feet towards your groin and then put your hands around the bottom of your feet and pull your upper body towards your feet. Hold in the maximum stretch position. Calf Stand two to three feet away from a wall with your legs apart. Then bend the leg closest to the wall and keep the other leg straight. ...read more.

Conclusion

This then leads to deep breathing which lowers carbon dioxide levels which in turn many produce muscle cramps. In extreme cases this will lead to the loss of blood pressure, the reason this causes trouble is that a hormone called norepinephrine is secreted up to a hundred times more than the normal amount the body needs. This can then in turn cause cardiac problems after an extremely vigorous sport such as a marathon or say, as appropriate to this a decathlon. Therefore the final minutes of any vigorous activity should involve a cool down period. This cool down should involve diminishing intensity. The ideal place for this would either be in the place where the activity took place or a warmer environment. This should then be followed by the same stretching routine as in the warm up but only once over. This will help your muscles return to their normal resting positions. ...read more.

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